Inhale Presence, Exhale Tension: Grounded in Breath, Connected in Spirit.

 

Posted by ADAM CARTER on NOV 04, 2024

Inhale Presence, Exhale Tension: Grounded in Breath, Connected in Spirit.

(Approx 2 minute 25 second read)

There are all sorts of great tips for improving your karate, but for many, the issue isn’t technical; it’s about presence. It’s not that you need to be perfect, but rather that your mind isn’t fully there.

You might find yourself distracted or tense, caught up in your thoughts, and missing the connection to your body and the moment.

It’s a common experience: spending so much time in your head that you’re not really “in” the kata, the drill, or the technique. This disconnection leads to a lack of focus and, ultimately, less effective training.

One of our students came to training recently, heavily stressed by what was happening in his life. Although he didn’t say anything at first, you could see his tension, the gaunt look on his face, and the disconnect from his training.

We started working on simple ‘kihon’ techniques, but rather than focusing on his movement, we focused first on his breathing.

The breath has a unique ability to bring us back to the here and now, grounding us, relaxing us, and connecting us.

You might think, “I know how to breathe – I’ve been doing it all my life!” But breathing, like posture, often has room for improvement. Small adjustments can lead to big changes in how we feel and perform.

Breath-work can make a huge difference in your performance. If you’ve ever tried to focus, only for your mind to start wandering to that email you forgot to send, or the carton of milk you forgot to buy, you know how easy it is to ‘forget’ to breathe.

As stress and tension build and cortisol rises, focus slips away. Breathing, intentionally and slowly, can counteract this spiral, helping to bring you back into a relaxed and focused state.

It’s common to tense up and hold your breath, especially during intense parts of training, often without even realizing it. This tension can limit you, because to connect fully with your movement, you need to be in a state of relaxation.

Awareness is the first step; once you notice yourself holding your breath, you can start to shift that habit.

Nasal breathing is a good place to start. By keeping your mouth closed and inhaling through the nose, you stimulate the release of nitric oxide – a natural vasodilator that relaxes and widens blood vessels, enhancing circulation and oxygen delivery throughout the body, and it can help in lowering blood pressure.

Inhale deeply through the nose, drawing the breath down to the diaphragm and belly. This not only helps with physical performance but also encourages a natural, calming rhythm in the breath.

When you’re tense or distracted, your breathing is likely shallow and rapid, often through the mouth and into the upper chest. This type of breathing keeps the body in a stressed and tense state, even if you’re not aware of it. By contrast, inhaling deeply into the lower belly and letting your breath slow down can calm your nervous system, release tension, and refocus your mind.

The next time you feel your focus slipping or notice tension building, take a moment to inhale deeply, feeling the breath reach down into your abdomen, exhaling slowly.

Each breath you take like this acts as a reset button, grounding you and reconnecting you to the present moment. Over time, this practice can become second nature, bringing a new level of calm and connection to your training.

Give it a try. You have nothing to lose except tension and stress.

Written by Adam Carter – Shuri Dojo.

 Photo Credit: Rika Usami